Chest

Close-Grip Bench Press

Press the barbell with a narrow grip to target the triceps and chest.

The close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.

How to do Tips

Body Part: Chest
Level: Intermediate
Muscles: Triceps
Chest
Modality: Compound
Direction: Push
Equipment: Barbell
Bench
Goal: Strength
,
Hypertrophy

How to do:

1. Lie on a bench with your feet planted on the floor. 2. Grip the barbell with your hands about shoulder-width apart. 3. Lower the barbell to your chest in a controlled motion, keeping your elbows close to your body. 4. Press the barbell back up until your arms are fully extended. 5. Repeat for 8–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep your elbows close to your sides throughout the movement. - Avoid flaring your elbows to prevent shoulder strain. - Use a spotter for safety when lifting heavy weights. - Focus on a slow, controlled motion for better muscle activation.

This exercise in Workout Days

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